{"id":2210,"date":"2012-12-12T11:30:06","date_gmt":"2012-12-12T16:30:06","guid":{"rendered":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2210"},"modified":"2013-01-20T16:17:01","modified_gmt":"2013-01-20T21:17:01","slug":"specifics-wk112-sprint-wed","status":"publish","type":"post","link":"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2210","title":{"rendered":"Specifics &#8211; WK1\/13 Sprint &#8211; Wed"},"content":{"rendered":"<p>Target:\u00a0 900 EN-1, 300 EN-2, 200 LAP, 100 Power, 400 Recov<\/p>\n<p>Warm Up:\u00a0 500m<\/p>\n<p>EN-1: 500m<\/p>\n<ul>\n<li>Twice through the Following &#8211; Choice Stroke 2nd time<br \/>\n15 sec rest per item:<br \/>\n&#8211; 50 Scull<br \/>\n&#8211; 50 FS Drill<br \/>\n&#8211; 50 FS Pull<br \/>\n&#8211;\u00a050 FS<br \/>\n&#8211; 50 Kick<\/li>\n<\/ul>\n<p>EN-2:\u00a0 300m (200 Recov)<\/p>\n<ul>\n<li>2 x (3 x 50 IM seq on 1:00)<br \/>\nJust touch Threshold speed &#8211; NO LACTIC Acid<\/li>\n<li>200 Easy Choice Mix<\/li>\n<\/ul>\n<p>LAP:\u00a0 200m (200 Recov)<\/p>\n<ul>\n<li>8 x (25 Sprint IM Seq, walk back) ~ on 2:00<br \/>\nDive Starts from Deep End<\/li>\n<li>200 Easy Choice Mix<\/li>\n<\/ul>\n<p>Power: 100m (100 Recov)<\/p>\n<ul>\n<li>4 x (Max Dolphin, easy rest of 25) on 1:00+<\/li>\n<li>4 x (12.5m Smooth, 12.5m Max Power to Race Finish Touch)<br \/>\non 1:00+<\/li>\n<\/ul>\n<p>Swim Down:\u00a0 200m<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Target:\u00a0 900 EN-1, 300 EN-2, 200 LAP, 100 Power, 400 Recov Warm Up:\u00a0 500m EN-1: 500m Twice through the Following &#8211; Choice Stroke 2nd time 15 sec rest per item: &#8211; 50 Scull &#8211; 50 FS Drill &#8211; 50 FS &hellip; <a href=\"http:\/\/adventureimaging.ca\/BEASTblog\/?p=2210\">Continue reading <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[3],"tags":[],"_links":{"self":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2210"}],"collection":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2210"}],"version-history":[{"count":4,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2210\/revisions"}],"predecessor-version":[{"id":2388,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=\/wp\/v2\/posts\/2210\/revisions\/2388"}],"wp:attachment":[{"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2210"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2210"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/adventureimaging.ca\/BEASTblog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2210"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}